How to Work Out at Home As a Beginner

Co-authored by Laila Ajani and Janice Tieperman

Last Updated: June 10, 2021 References

Fitting in a proper workout can be difficult, especially when you’re stuck at home during the COVID-19 pandemic. Thankfully, you don’t need a gym membership or any fancy equipment to do a well-rounded workout. Experiment with different cardio and strength training exercises so you can stay fit and healthy from the comfort of your own home!

Method 1

Method 1 of 4:

Planning Your Workout Routine

1
Fit in 150 minutes of aerobic exercise each week. Think about your weekly work schedule, along with any other obligations you have. Aim to get at least 150 minutes of aerobic exercise each week, which evens out to five 30-minute workouts each week. Try to find time throughout the week where you can fit in some aerobic exercise at home.^{[1]
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- For instance, you can fit in a workout when you first wake up, or work out after dinner.
- You can alternate workout focuses depending on the day. For example, you can dedicate Monday, Wednesday, and Friday to cardio, and dedicate Tuesday and Thursday to strength training.
2
Focus on strength training 2 times each week. Incorporate some kind of weight lifting or other strength training into your workouts, like deadlifts, bench presses, or another exercise of your choice. Focus on doing 1 set of 12-15 reps for all of your main muscles, like your legs, arms, back, glutes, and abdomen.^{[2]
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- Choose a weight that provides a good workout without completely exhausting your muscles.
- For instance, you can do strength training on Tuesday and Thursday, or Wednesday and Friday.
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3
Warm up for 6 minutes before you start working out. Stretch and warm up different parts of your body before you really dive into your fitness plan. Start by walking in place for 3 minutes, then transition to a round of 60 heel digs in 1 minute. Switch to 30 knee lifts in 30 seconds, and 2 sets shoulder rolls. As a finishing touch, complete your warm-ups with 10 reps of knee bends.^{[3]
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National Health Service (UK)
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- Heel digs are when you kick your leg and place your heel on the ground.
- Knee lifts are when you raise 1 knee and touch it with your opposite hand.
- Shoulder lifts are when you roll your shoulders forwards and backwards for 10 reps in each direction.
- Knee bends are when you lower your body up to 10 cm (3.9 in) and lift yourself up again.
4
Stretch for 5 minutes once you finish a workout. Don’t immediately clock out once your workout is done. Instead, take a few minutes to stretch out different parts of your body, like your hamstrings, and inner thighs. Take care of your legs with calf and thigh stretches, which help you feel loose after your workout. Try to hold each stretch for at least 10 seconds to get the maximum effect.^{[4]
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- You can stretch your hamstring by laying flat on your back and pulling your leg up so it’s perpendicular to your back.
- To stretch your inner thighs, sit on the ground with your legs pointing outward and your feet touching. Then, start pulling your knees toward the ground.
- Perform a slight lunge to stretch your calves.
- To stretch your thighs, lie on your side and pull your foot towards your glutes. Check that your knees are touching when you do this.

Method 2

Method 2 of 4:

Beginner Cardio Workout

1
Perform 2 sets of rocket jumps. Stand in an open area with your feet spread shoulder-width apart. Bend your knees, placing your hands on your thighs, then jump up towards the ceiling with your arms lifted and extended. Repeat this exercise for 15-24 reps to really get your blood pumping. Then, do another set.^{[5]
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- After doing this exercise, you can recover by walking or jogging in place for at least 15 seconds.
2
Mix things up with 2 sets of star jumps. Bend your knees slightly and jump off the ground, moving your arms and legs outward to create a star shape with your body. Repeat this exercise for at least 15 reps and do one more set before switching to another activity.^{[6]
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- Try to keep your abs as tight as possible while you jump. Additionally, it helps to keep your back straight throughout each star jump.
3
Get your blood pumping with 2 sets of burpees. Start by standing up with your back straight. Quickly lower yourself into a squatting position, then quickly extend your legs backwards, creating the push-up position. Without actually doing a push-up, jump back to the original squatting position. Push off from your feet and jump into the air with your arms pointed upwards to complete the rep.
- Try to do at least 15 reps of burpees in each set before switching to another activity.
4
Walk in place as a simple workout option. Choose a place where you can move around comfortably, then start marching in place. Bend your arms at a 90-degree angle and swing them back and forth as you walk. To change things up, you can take a few steps forward or backward, or widen your stance while you walk in place. As you move, focus on keeping your abs engaged.^{[7]
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- You can do this exercise in front of the TV, if you’d like.
- For a more challenging workout, pick up the speed while bringing your knees up higher as you walk.

Method 3

Method 3 of 4:

Beginner Strength-Training Workout

1
Work out your quads and glutes with a simple squat. Find an open area to exercise where you can stand comfortably without colliding with anything. Squat down and keep your back straight, bending your knees like you’re about to sit in a chair. Pause and stay in place once your glutes are a little above your knees, and knees are slightly tracking over your toes. Slowly lift yourself up and repeat the exercise for 8-10 reps.^{[8]
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- You can spread out a yoga mat to give yourself a little extra cushioning while you squat.
2
Focus on your back muscles with 8-10 reps of a bent-over row. Find a flat, sturdy surface that you can lean on, like a weight bench. Kneel your right knee on the table while keeping your left leg planted firmly on the ground. Bend forward so your back is parallel with the surface, and extend your lower right leg on the surface for support. At this point, hold a weight in your left hand, extending your arm down and limiting it back to your chest to finish out 1 rep.^{[9]
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- Switch to your other arm once you’ve completed 1 set of reps.
3
Engage your arms and core with 10 reps of push-ups. Get into a regular push-up position with legs extended behind you and your arms separated at least shoulder-width apart. Push down, extending your elbows out as you lower your body. Immediately afterwards, push yourself back up to your original position.^{[10]
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4
Work your core with 10 reps of supermans. Lay face-down on the floor with both your arms and legs extended. Start by lying flat on the ground, then raise your arms, legs, head, and chest up like you’re flying through the air. Bring yourself back down to the ground slowly, and repeat the exercise again.^{[11]
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- It may be more comfortable to do this on a yoga mat.

Method 4

Method 4 of 4:

Following Workout Videos and Apps

1
Watch some videos made by personal trainers online. Search on Instagram or YouTube for videos uploaded by fitness experts. Look for content that really piques your interest, like Pilates or yoga.^{[12]
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Expert Source

Laila Ajani
Fitness Trainer
Expert Interview. 31 October 2019.} Follow along with these videos during your next workout.^{[13]
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Research source}
- For instance, you can search for something like “personal trainer dance workout” or “personal trainer yoga routine” to get started.
- Channels like Criticalbench and Bodybuilding.com offer a lot of different workout videos.
2
Download fitness apps that offer guided workouts. Look online or on your phone or tablet for workout programs that you can follow, instead of doing a workout from memory. You can focus on free apps and programs, or pay a small subscription fee for certain programs, like Down Dog, Aaptiv, Peloton, or Fitbit Coach.^{[14]
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- Nike Training Club, Nike Run Club, and C25K are all free options you can look into.
- Seven, Fightcamp, TRX, and Pure Barre are other paid options you can check out.
3
Find workout videos on streaming services. Search sites and apps like YouTube, Hulu, and Amazon Prime for on-demand workout videos that you can follow along with. Look for programs that suit your personal fitness goals and needs. For these workouts, you’ll just need a tablet, computer, or TV that you have close by while you exercise.^{[15]
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- Services like Amazon Prime offer Zumba classes and programs like “21-Day Transformation from Gym Ra.”

Expert Q&A

Question

How can a beginner do push-ups?

Laila Ajani
Fitness Trainer
Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).

Laila Ajani

Fitness Trainer

Expert Answer

Push-ups can be tricky, especially if you haven’t done any for a while. You can modify this exercise by placing your weight on your knees instead of your toes.
Question

What is a good workout for beginners?

Laila Ajani
Fitness Trainer
Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).

Laila Ajani

Fitness Trainer

Expert Answer

Starting at home with simple exercises like lunges, push-ups, and squats can all help you build muscle.
Question

How long should a beginner work out at home?

Laila Ajani
Fitness Trainer
Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).

Laila Ajani

Fitness Trainer

Expert Answer

You should aim to do 30-minute sessions around 6 days a week to maintain a regular schedule.

Warnings

Before starting a new workout regimen, talk to your doctor about any health concerns you may have. Your doctor may be able to offer advice, suggestions, or alternatives for you.^{[21]
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Mayo Clinic
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Go to source}

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